Make sure to join us Saturday the 18th at 9am for Strongman Fundraiser for Coach Reuben!!
Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

4 Piece today

Partners of 2

6 Rounds: (0-10min.)

20 Alt. DB Snatches 50/35

15 KB Goblet Squat 70/53

(Partner Complete entire round before switching)

1 Minute transition

11-19min. (With a partner)

Pick 1:

1 mile run (in 200m intervals)

2000m Row (in 200m intervals)

1 Minute transition

20-30min. (10min. AMRAP)


Deadlifts 225/155

Burpees over the bar


(One person works at a time split however)

31-39min. ( With a partner)

Pick the one you didn’t do

1 mile run (in 200m intervals)

2000m Row (in 200m intervals)

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster 😉
if raining can sub 180 Cal Bike (switch 15)

Extra Credit

Metcon (Time)

40 DB Thrusters 50/35lbs

40/24 Calories on AAB

6 Minute Cap

*More Options:

Lighter DBs

Ski Erg instead